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Our Seared Scallops with Green Peas, Mint and Shallots is a homemade, restaurant-quality dinner.
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SkinnyMS

Seared Scallops With Peas and Mint

This quick and easy, high-protein seafood dish is the perfect weeknight dinner option.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Appetizer, Dinner, Main Course
Cuisine: American
Keyword: High Protein
Servings: 4 people
Calories: 169kcal
Author: Alison Borel

Ingredients

  • 1 tablespoon butter
  • 2 tablespoons shallots finely minced
  • 1 cup green peas
  • 1 tablespoon olive oil
  • 1 pound sea scallops
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 tablespoon mint finely cut

Instructions

  • Add one tablespoon of butter to a preheated medium heat pan. Saute shallots under medium heat and do not let them burn. 4-5 minutes. Add peas and set the pan aside.
  • Defrost frozen scallops by running cold water over them. Once defrosted (or fresh), pat them dry with a paper towel or two. Season one side with 1/2 teaspoon each salt and pepper.
  • Pour one tablespoon of olive oil in a pre-heated cast iron pan that's wide enough to accommodate the scallops. They each need to have enough room so that none touch. Now place the seasoned side down and cook for 2 minutes. Finish seasoning the other side with 1/2 teaspoon each salt and pepper. Make sure not to move the scallops or touch them at all.
  • Flip the scallops over with a pair of tongs, and add the buttered shallots and peas to the pan. Let the scallops cook for 1 more minute, basting the scallops with the butter. Remove them quickly from the pan. You can either plate the scallops now or set them aside, depending on how you plan to serve them. Squeeze half a lemon over them and garnish with bits of mint.

Nutrition

Serving: 1cup | Calories: 169kcal | Carbohydrates: 10g | Protein: 16g | Fat: 7g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 35mg | Sodium: 1054mg | Potassium: 352mg | Fiber: 2g | Sugar: 2g | Vitamin A: 424IU | Vitamin C: 15mg | Calcium: 24mg | Iron: 1mg |
SmartPoints (Freestyle): 4
SmartPoints (Freestyle): 4